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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m
Trail Running	10	29:33:09	128.13	(13:50)	206.2	(8:36)	6590
Hiking	2	18:51:57	46.6	(2.5/h)	75.0	(4.0/h)	5285
Cycling	2	6:07:47	37.28	(6.1/h)	60.0	(9.8/h)	1110
Road Running	4	4:45:01	35.6	(8:00)	57.3	(4:58)	885
Walking	1	2:00:00	4.35	(27:35)	7.0	(17:09)	400
Strength	6	30:00
Total	25	61:47:54	251.97		405.5		14270

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Sunday Sep 29, 2013 #

7 AM

Trail Running 2:59:59 [3] 31.2 km (5:46 / km) +480m 5:21 / km
shoes: Asics Gel Fuji Sensor

Final long run at Van Gaalen before my race. Going to taper from here. River tracks, Pofadder, Tannie Miems and Dagga Pad. Felt strong throughout, and was able to push the last 20mins to get under 3h (however contrived that may be). Pofadder hurt as usual but I managed to run it in 21mins which is a PB for me. Legs felt great and nutrition was spot-on. Great confidence booster with just 11 days to go :)

C • Drive 2

Friday Sep 27, 2013 #

5 PM

Trail Running 1:01:38 [3] 12.7 km (4:51 / km) +200m 4:30 / km
shoes: Asics Gel Fuji Sensor

Legs are a tad tired..

Thursday Sep 26, 2013 #

6 PM

Trail Running 49:31 [3] 10.0 km (4:57 / km) +135m 4:38 / km
shoes: Asics Gel Fuji Sensor

Wednesday Sep 25, 2013 #

6 PM

Trail Running 34:45 [3] 7.1 km (4:54 / km) +115m 4:32 / km
shoes: Asics Gel Fuji Sensor

Back in SA. Feeling strong :-)

Sunday Sep 22, 2013 #

7 AM

Trail Running (TMB Day 5) 6:01:05 [2] 28.0 km (12:54 / km) +1470m 10:13 / km
shoes: Asics Gel Fuji Sensor

Les Chapieux to Courmayeur via Col de la Seigne. Fi had to catch the bus from Courmayeur at 14:30 so we did quite a bit of jogging again. Another spectacular day with more snowy peaks and glaciers as far as the eye could see.

Really enjoyed the hike/run and would highly recommend it - pack light and enjoy :-) 10000m ascent total!

Saturday Sep 21, 2013 #

7 AM

Hiking (TMB Day 4) 8:31:23 [2] 36.0 km (4.2 kph) +2390m
shoes: Asics Gel Fuji Sensor

Les Houches to Les Chapieux via Col de Voza, Les Contamines and Col du Bonhomme. Met Fi at 11am and she joined us for the last 2 days. Very pastoral day but got our alpine dose again over the final col. Fran recovered impressively overnight - she could barely walk when we finished in Les Houches at 8pm the day before!

Friday Sep 20, 2013 #

7 AM

Hiking (TMB Day 3) 10:20:34 [2] 39.0 km (3.8 kph) +2895m
shoes: Asics Gel Fuji Sensor

Trient to Les Houches via Col de Balme, La Flegeres and Le Brevent. Big day with epic views of the alpine peaks (including Mont Blanc) all around us. Hardly any running today due to all the ascent. Had a long day out - 12h20m door to door. I'm only logging our moving time.

Thursday Sep 19, 2013 #

8 AM

Trail Running (TMB Day 2) 6:10:11 [2] 32.0 km (11:34 / km) +1300m 9:37 / km
shoes: Asics Gel Fuji Sensor

La Fouly to Trient via Champex-Lac and an unexpectedly steep climb called Bovine. Had some easy runnable terrain early on but we were mostly hiking the 2nd half. The weather opened up a bit with some epic views of the surrounding peaks covered in snow.

Tomorrow it's over the Col de Balme into the Chamonix Valley and the Brevent Ridge.

Wednesday Sep 18, 2013 #

8 AM

Trail Running (TMB Day 1) 6:26:54 [2] 32.0 km (12:05 / km) +1925m 9:18 / km
shoes: Asics Gel Fuji Sensor

So we're aiming to do the 160km Tour du Mont Blanc in 5 days of hiking/jogging. Somewhat slower than Xavier Thevenard's 20h34m UTMB record but somewhat faster than the 11 days which most hiking groups take.

Day 1 was from Courmayeur in Italy to La Fouly in Switzerland via 2 big climbs (Bertone and Grand Col de Ferret). We started in the rain with some gloomy conditions, but got some pretty spectacular views throughout the day. Plenty of snow and mud around as well, which made the going a little slower. I am carrying 10kg in a 30l pack for both of us so the 50/50 running-hiking strategy is working well :-)

Weather is supposed to be glorious for the next 4 days!

Monday Sep 16, 2013 #

9 AM

Cycling 3:31:33 [3] 32.0 km (9.1 kph) +745m

Rented bikes and cycled into the Chianti region of Tuscany. The bikes were 1x7 so we had to do some grinding and pushing up the steeper hills. Gorgeous day which was topped off by a 6-course gourmet lunch with wine pairings at Badia di Passignano. Life is good :-)

4 PM

Cycling 2:36:14 [2] 28.0 km (10.8 kph) +365m

We still had to ride back to Firenze after lunch and did so in a semi-sozzled state. Lucky it was mostly downhill...

Sunday Sep 15, 2013 #

8 PM

Strength 5:00 [4]

Saturday Sep 14, 2013 #

7 AM

Road Running 2:01:25 [3] 24.0 km (5:04 / km) +500m 4:35 / km
shoes: Asics Gel Fuji Sensor

From Firenze up to the hilltop village of Fiesole. Some trail on the hill above town and then back down to the city. One last loop up to the Piazza Michaelangelo to break 2h. Nice morning.

Thursday Sep 12, 2013 #

7 AM

Trail Running 1:39:21 [2] 12.0 km (8:17 / km) +610m 6:36 / km
shoes: Asics Gel Fuji Sensor

From Ravello on the Amalfi Coast with Fran. I've never done so many stairs in my life! The standard walk up from Amalfi to Ravello is 400 vertical meters of stairs...

This "run" took us through Scala and then up up up as high as we could go to a ruined castle at the top of the hill. Spectacular views of the terraced slopes and rocky coastline far below!

11 AM

Walking 2:00:00 [2] 7.0 km (17:09 / km) +400m 13:20 / km
shoes: Asics Gel Fuji Sensor

We've done plenty of other walking around Rome but when you walk on the Amalfi Coast it counts as training :-) Stairs stairs stairs.

4 PM

Strength 5:00 [3]

Wednesday Sep 11, 2013 #

7 AM

Road Running 41:42 [3] 8.0 km (5:13 / km) +90m 4:56 / km
shoes: Asics Gel Nimbus 14

Ran up to the Gianiloco Hill with great views over Rome.

Monday Sep 9, 2013 #

7 AM

Trail Running 1:02:45 [3] 12.0 km (5:14 / km) +125m 4:58 / km
shoes: Asics Gel Fuji Sensor

Early morning run - the only time of day you can have Rome pretty much to yourself. Up into the Borghese Gardens and explored those for most of the run. Great views over the rooftops every now and then. Down via the Spanish Steps and Fontana di Trevi (where the cleaners were collecting all the coins that got thrown in by tourists the previous day).

Only been here for half a day but I love this city already.

Saturday Sep 7, 2013 #

8 AM

Road Running 1:12:37 [3] 15.3 km (4:45 / km) +170m 4:30 / km
shoes: Asics Gel Nimbus 14

Good run. Shin a bit tender initially but got better after a few km. Kept the pace just beyond comfortable throughout.

Off to Italy this evening, which will include a 160km hike/run around Mont Blanc from the 18th to the 22nd. Excited! :-)

C • Enjoy! 1

9 AM

Strength 5:00 [5]

Tuesday Sep 3, 2013 #

6 PM

Road Running 49:17 [3] 10.0 km (4:56 / km) +125m 4:38 / km
shoes: Asics Gel Nimbus 14

Could definitely feel the weekend's efforts in my legs at the start. Left shin also a bit tender.

7 PM

Strength 5:00 [5]

Monday Sep 2, 2013 #

6 PM

Strength 5:00 [5]

Sunday Sep 1, 2013 #

8 AM

Trail Running 2:47:00 [3] 29.2 km (5:43 / km) +230m 5:30 / km
shoes: Asics Gel Fuji Sensor

Out at Van Gaalen with Jono. River tracks, Greek Church and more river tracks out to past Hollybrooke Farm and back.

C • Guess 5

C • Impressive 2

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